Back to 7-day Gut Repair Plan
breakfastpescatarianWestern

Smoked Salmon & Egg Cups with Sautéed Spinach and Avocado

A nutrient-dense breakfast featuring protein-packed smoked salmon and egg cups paired with a vibrant side of sautéed spinach and creamy avocado.

Smoked Salmon & Egg Cups with Sautéed Spinach and Avocado

Instructions

1
Preheat Oven and Prep Muffin Tin
baking

Preheat the oven to 180°C. Lightly grease 8 cups of a muffin tin with a small amount of olive oil using a brush or paper towel to prevent sticking.

💡 Ensure the muffin tin is well-greased to make removing the egg cups easier after baking.
2
Prepare Salmon and Cream Cheese
assembling

Line each greased muffin cup with slices of smoked salmon, forming a small bowl shape to hold the egg. Place a teaspoon of cream cheese in the center of each salmon-lined cup.

💡 Press the salmon gently against the sides of the tin to create a sturdy base for the egg.
3
Add Eggs and Season
assembling

Crack one egg into each salmon-lined muffin cup. Season each with a pinch of black pepper and a sprinkle of fresh dill for flavor.

💡 Crack eggs into a small bowl first to avoid shell fragments in the muffin tin.
4
Bake Egg Cups
baking

Place the muffin tin in the preheated oven at 180°C and bake for 12-14 minutes, or until the egg whites are just set but the yolks remain slightly runny. Check for a slight jiggle in the center as a visual cue.

💡 Avoid overcooking by checking at the 12-minute mark; ovens can vary in temperature.
5
Prep Spinach for Sautéing
preparation

While the egg cups bake, rinse the spinach thoroughly under cold water to remove any grit. Peel and mince the garlic cloves finely for quick cooking.

💡 Spinach reduces significantly when cooked, so don’t be alarmed by the large initial volume.
6
Sauté Spinach
sautéing

Heat a large skillet over medium heat with a drizzle of olive oil. Add the minced garlic and sauté for 30 seconds until fragrant, then add the spinach in handfuls, stirring for 2-3 minutes until wilted and bright green.

💡 Don’t overcrowd the pan; cook in batches if needed to ensure even wilting.
7
Prep Avocado
preparation

While the spinach finishes, halve the avocados, remove the pits, and slice the flesh thinly. Set aside to top the spinach just before serving.

💡 Squeeze a bit of lemon juice over the avocado slices to prevent browning if not serving immediately.
8
Remove Egg Cups from Oven
finishing

Remove the muffin tin from the oven after baking. Run a small knife around the edges of each cup to loosen the salmon and egg, then carefully lift them out with a spoon.

💡 Let the cups cool for 1 minute before removing to avoid breaking the eggs.
Prep Time
10 Min
Cook Time
15 Min
Per Serving
712kcal
Protein24%
Carbs3%
Fat74%
Glycemic Load
2.5 (Low)
Nutrition Information
PreparedRaw ingredients
Energy711.8 kcal· 36%
Protein39.2 g· 78%
Carbohydrates4.6 g· 2%
Carbs (absorbed)3.5 g· 1%
Dietary Fiber1.1 g· 4%
Fat54.6 g· 78%
Saturated Fat17.1 g· 86%
Monounsaturated Fat24.6 g· 98%
Polyunsaturated Fat4.7 g· 43%
Trans Fat0.30 g· 15%
Cholesterol469 mg· 156%
Sodium812 mg· 41%
Potassium539 mg· 15%
Calcium103 mg· 10%
Magnesium46 mg· 12%
Phosphorus406 mg· 58%
Iron2.1 mg· 15%
Zinc3.1 mg· 32%
Copper0.17 mg· 17%
Selenium62 µg· 113%
Iodine39 µg· 26%
Vitamin C7.1 mg· 9%
Vitamin A1032 µg· 129%
Vitamin D12.1 µg· 60%
Vitamin E4.7 mg· 39%
Vitamin K156 µg· 208%
Vitamin B10.31 mg· 28%
Vitamin B20.71 mg· 51%
Vitamin B60.54 mg· 38%
Vitamin B124.6 µg· 184%
Folate171 µg· 86%
Niacin3.1 mg· 19%
Biotin31 µg· 62%
Pantothenic Acid2.0 mg· 34%
Salt Equivalent2.1 g· 34%

Want to add this to your meal plan?

Sign up free to save recipes, build meal plans, and track your nutrition.